by Sean Osborne | Feb 14, 2021 | WOD
210215Warm-upWarm-up2 rounds, not for time of: 10 steps of walking lunges 5 good mornings, empty barbell 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R arm – you choose load 2 Turkish get-ups, L arm – you choose load 7 power clean + push press,...
by Sean Osborne | Feb 14, 2021 | WOD
210216Warm-up
by Sean Osborne | Feb 7, 2021 | WOD
210208Warm-upWarm-up3 rounds, not for time of: 30 secs of jumping jacks 5 inchworm push-ups 10 jumping air squats 5 shoulder pass throughs, pvc pipe 5 band pull aparts 5 scap pull-ups 5 kip swings 5 ring rows or pull-ups *Ensure you are fully warmed-up before...
by Sean Osborne | Feb 7, 2021 | WOD
210209Warm-upWarm-up3 rounds, not for time of: 30 secs of jogging/running in place (high knees) 10 sit-ups or hollow rocks 8 air squats (squat therapy style) (see video below) 8 stiff-legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6 good...
by Sean Osborne | Feb 7, 2021 | WOD
210210Warm-upWarm-up4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 jumping air squats 30 m skip and reach 30 secs of rest — then — Lateral Line Hops: Perform for 3 rounds with both feet at the same time. Perform the drill both forwards and...
by Sean Osborne | Feb 7, 2021 | WOD
210211Warm-upWarm-up2 rounds, not for time of: 25 jumping jacks 10 pvc pass throughs 10 sit-ups or hollow rocks 5-10 push-ups 10-20 sec handstand hold against wall, or with feet on a box 6 shoulder taps (3 per side) against wall, or with feet on a box 1x Burgener...
by Sean Osborne | Feb 7, 2021 | WOD
210212Warm-upWarm-up3 rounds, not for time of: 1 min of foam roller of lats & low back 8 shoulder pass throughs, pvc pipe 7 good mornings, empty barbell 6 steps walking lunge with barbell overhead in press width grip (if possible) 5 Front Squats, empty barbell (3...
by Sean Osborne | Feb 7, 2021 | WOD
210213Warm-up
by Sean Osborne | Feb 5, 2021 | WOD
210205Warm-upCrossFit Warm-up3 rounds not for time of: 30 sec sampson stretch (each leg) 10 air squats 10 sit-ups 10 glute bridges 10 push-ups 10 pull-ups/ring rowsMetcon RxJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class...
by Sean Osborne | Jan 31, 2021 | WOD
210206Warm-up
by Sean Osborne | Jan 31, 2021 | WOD
210201Warm-upWarm-up3 rounds, not for time of: 5 good mornings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 front squats, empty barbell 5 shoulder press, empty barbell 5 band pull aparts 5 scap pull-ups 5 ring rows or pull-ups —...
